What is constipation?
Constipation occurs when your bowel movements become slightly less frequent and stools become more arduous to pass. This often happens because of the changes you make in your diet or routine, or due to inadequate intake of fibres in your diet. You should call your doctor if you have severe pain, blood in your stool, or constipation that lasts longer than two weeks.
Having fewer than three-four bowel movements a week is the definition of constipation. However, how often you go to poop also varies widely from person to person. Some people have bowel movements many times a day while others have them only once to twice a week. Whatever your bowel movement pattern, it’s unique and normal for everyone – as long as you don’t stray too far from your pattern, you are fine.
Regardless of your bowel pattern, one fact is certain: the longer you go before you go to poop, the more difficult it becomes for stool to pass. Below are some features that show that you are going through constipation:
•Your stools are dry and hard.
•Your bowel movements are painful and stools are difficult to pass.
•You get the feeling that you have not fully emptied your bowels, a bloated feeling.
How common is constipation?
Constipation is one of the most frequent gastrointestinal problems that doctors receive complaints of in India. You are not alone if you are suffering from constipation. At least 4.5 million people see their doctor every year due to constipation. People of all age groups can have an occasional bout of constipation.
Do you feel helpless whenever you are afflicted by constipation? Well, most people feel so because they don’t know how to get rid of constipation. If you focus on a solution more than a problem, you will find that there are many ways to treat such gastrointestinal and digestive issues. No, it’s not recommended that you only rely on antacids now and then. But there are also certain home remedies for constipation that can give you instant relief.
Best home remedies to help in curing constipation issues
Here are the 5 best home remedies to help in fixing constipation issues.
1. Drink enough water
For smooth digestion, you need to drink plenty of water a day to keep yourself hydrated. If you’re constipated then it signifies you’re not drinking the required amount of water. An expert suggests, “Having around 8-10 glasses (250ml) of water daily can help one regulate bowel movement.” It happens because water or other liquids help in breaking down the food items that you have consumed and helps your body to absorb all the nutrients present in the food items. This process slackens your poop and prevents constipation.
2. Fibre home remedies for constipation
Foods rich in fibre and antioxidants can help to improve digestion, and also help you to manage stomach issues such as bloating, acidity, and constipation. Expert says, “If you try to stick to the food items which are rich in fibre and other essential nutrients then you can keep your gut clean and healthy. Try to include fresh vegetables, fruits, whole grains, oats, beans and lentils in the diet. Doing this would help you to ease your bowel movements.”
3. Exercise daily home remedies for constipation
It can lead to cramps in the body in some cases. So, if you are looking for ways to naturally cure your constipation. It is suggested to exConstipation can make you feel uncomfortable. Exercise regularly, at least 4 days a week. “Brisk walking at the rate of 5 to 5.5 mph or jogging daily can help you with constipation by increasing the blood flow in the abdominal region, also it will keep you healthy”, says an Expert.
4. Take a laxative
There is a wide range of ayurvedic laxatives available and guess what it can have a powerful impact on your digestive health, helping cure constipation while promoting regular bowel movements. You need to opt for other supplements which force put on pressure out to squeeze the intestines. These laxatives must only be used with the help of an expert”, said, Expert.
5. Coffee home remedies for constipation
Yes, drinking a cup of black coffee which contains caffeine will act as a quick home remedy to relieve your constipation. According to experts, it increases the overall body’s metabolic rate and it helps to stimulate your colon and speed up bowel movements. Keep in mind that coffee can also lead to dehydration, so be sure that you are drinking plenty of water throughout the day.
Aside from these home remedies suggested by experts, you can also try:
- Lemon juice: It is loaded with citric acid and vitamin C. It stimulates the digestive system and flushes out the toxins from the body, it detoxifies your body. It can naturally give you relief from constipation.
- Raisins: They have a laxative effect and can relieve constipation when taken with hot milk.
- Ripe banana: Ripe banana contains fibre and sodium, eases digestion, and helps to beat constipation.
Constipation occurs when your bowel movements become slightly less frequent and stools become more arduous to pass. Constipation can make you feel uncomfortable. It often happens because of the changes you make in your diet or routine, or due to inadequate intake of fibres in your diet. You should call your doctor if you have severe pain, blood in your stool, or constipation that lasts longer than two weeks.
For smooth digestion, you need to drink plenty of water a day to keep yourself hydrated. If you’re constipated then that means you aren’t drinking the required amount of water. Foods rich in fibre and antioxidants can help to improve digestion, and also help you to manage stomach issues such as bloating, acidity, and constipation.